Copper, along with iron, helps in the formation of red blood cells. It also helps in keeping the blood vessels, nerves, immune system, and bones healthy.

Food Sources:

Oysters and other shellfish , whole grains, beans, nuts, potatoes, and organ meats (kidneys, liver) are good sources of copper. Dark leafy greens, dried fruits such as prunes, cocoa, black pepper, and yeast are also sources of copper in the diet.

Side Effects:

Normally people have enough copper in the foods they eat. Menkes disease (kinky hair syndrome) is a very rare disorder of copper metabolism that is present before birth. It occurs in male infants.

Lack of copper may lead to anemia and osteoporosis.

In large amounts, copper is poisonous. A rare inherited disorder, Wilson's disease , causes deposits of copper in the liver, brain, and other organs. The increased copper in these tissues leads to hepatitis , kidney problems, brain disorders, and other problems.

Recommendations:

The Food and Nutrition Board at the Institute of Medicine recommends the following dietary intake for copper:

Infants

0 - 6 months: 200 micrograms per day (mcg/day)

7 - 12 months: 220 mcg/day

Children

1 - 3 years: 340 mcg/day

4 - 8 years: 440 mcg/day

9 - 13 years: 700 mcg/day

Adolescents and Adults

Males and females age 14 – 18 years: 890 mcg/day

Males and females age 19 and older: 900 mcg/day

The best way to get the daily requirement of essential vitamins is to eat a balanced diet that contains a variety of foods from the food guide pyramid.

Specific recommendations depend on age, gender, and other factors (such as pregnancy). Women who are pregnant or producing breast milk (lactating) need higher amounts. Ask your health care provider which amount is best for you.